A. Warm Up
3 rounds
10 push ups
10 sit ups
10 super man rocks
A2. Activation
30 reps - Banded good morning
10 leg swings p/side
10 russian twists, heavy and slow, no sound
B. Power Clean and Jerk
5x1
OT2M
C. Conditioning
6 min AMRAP
20 wall balls
200m Run
Rest 2 min
6 min AMRAP
10 S2OH @ 40/25 kg
200m Run
D. Cool Down/Mobility, tricep and shoulder focus.